Extrinsic Motivation
Extrinsic motivation is when we are motivated to perform a behavior or engage in an activity because we want to earn a reward or avoid punishment. You will engage in behavior not because you enjoy it or because you find it satisfying, but because you expect to get something in return or avoid something unpleasant.
Eg. Participating in a weight loss contest to win a prize
Intrinsic Motivation
Intrinsic motivation is when you engage in a behavior because you find it rewarding. You are performing an activity for its own sake rather than from the desire for some external reward. The behavior itself is its own reward.
Eg. Loosing weight because it makes you feel better.
Why it makes a difference.
Extrinsic motivation arises from outside of the individual while intrinsic motivation comes from within. Studies have demonstrated that offering excessive external rewards for an already internally rewarding behavior can reduce intrinsic motivation. An example of this are sportsman who play sport for fun (intrinsic) then becomes a professional for pay (extrinsic) they slowly get to the point that it is no longer fun and will only participate for ever increasing rewards.
For weight loss, this means your internal motivation will eventually fail if you are relying on external rewards to get you to your target.
This is not to suggest that extrinsic motivation is a bad thing—it can be beneficial in some situations.
Building up intrinsic motivation can help with long term adherence to diet and exercise.
Developing Intrinsic Motivation
Intrinsic motivation develops out of a need to feel competent, a need to feel related and a need to feel autonomous.
The need to feel autonomous - Weight loss need to be your decision, a significant other telling you to loose weight is rarely successful
The need to feel related - This is the social aspect, it can be socialising online with other in a similar situation or the social aspect of group exercise (being part of a team)
The need to feel competent (mastery) - This is where goal setting comes into the equation, achieving goals improves the sense of mastery.
Goal Setting
S.M.A.R.T Goals
Most people have come across S.M.A.R.T goals but what exactly does it mean ? S.M.A.R.T goals are specific, a goal to loose weight is not specific, the goal to loose 10 lb is specific. Measurable is the next factor, if you have no way of tracking your goal then it is not a S.M.A.R.T goal. A S.M.A.R.T goal is Attainable, setting a goal beyond your ability to achieve is not going to help. Realistic/Relevant is the next criteria, How does the goal align with broader goals? Timely, There needs to be a time frame for achieving the goal, too little time increased pressure, stress and failure.
An example of a S.M.A.R.T weight loss goal might be to "Loose 10lb in the next 12 weeks, with a weekly weigh in." For some people this will be S.M.A.R.T for others it may need to be adjusted. Achieving this goal will increase the feeling of mastery which will increase intrinsic motivation to achieve further goals.
Goals can also be split into Outcome, Performance and Process goals, it is a way of setting smaller goals that will lead to achieving a primary goal.
Outcome Goals - eg. I will win the weight loss contest at work, an outcome goal may not be the best option for a weight loss goal as the outcome is outside of your control
Performance Goal - I will run 5 Km at the end of 9 weeks, I will loose 10 lb in the next 12 weeks
Process Goal - I will drink only water each day. (A process goal is what needs to be done to achieve a performance goal)
Goal setting narrows attention, mobilises effort, encourages persistence, improves positive effect (intrinsic motivation)
And finally, Goals need to be internalised, the goal truly needs to be your goal, not somebody else setting the goal for you.
Extrinsic motivation is when we are motivated to perform a behavior or engage in an activity because we want to earn a reward or avoid punishment. You will engage in behavior not because you enjoy it or because you find it satisfying, but because you expect to get something in return or avoid something unpleasant.
Eg. Participating in a weight loss contest to win a prize
Intrinsic Motivation
Intrinsic motivation is when you engage in a behavior because you find it rewarding. You are performing an activity for its own sake rather than from the desire for some external reward. The behavior itself is its own reward.
Eg. Loosing weight because it makes you feel better.
Why it makes a difference.
Extrinsic motivation arises from outside of the individual while intrinsic motivation comes from within. Studies have demonstrated that offering excessive external rewards for an already internally rewarding behavior can reduce intrinsic motivation. An example of this are sportsman who play sport for fun (intrinsic) then becomes a professional for pay (extrinsic) they slowly get to the point that it is no longer fun and will only participate for ever increasing rewards.
For weight loss, this means your internal motivation will eventually fail if you are relying on external rewards to get you to your target.
This is not to suggest that extrinsic motivation is a bad thing—it can be beneficial in some situations.
Building up intrinsic motivation can help with long term adherence to diet and exercise.
Developing Intrinsic Motivation
Intrinsic motivation develops out of a need to feel competent, a need to feel related and a need to feel autonomous.
The need to feel autonomous - Weight loss need to be your decision, a significant other telling you to loose weight is rarely successful
The need to feel related - This is the social aspect, it can be socialising online with other in a similar situation or the social aspect of group exercise (being part of a team)
The need to feel competent (mastery) - This is where goal setting comes into the equation, achieving goals improves the sense of mastery.
Goal Setting
S.M.A.R.T Goals
Most people have come across S.M.A.R.T goals but what exactly does it mean ? S.M.A.R.T goals are specific, a goal to loose weight is not specific, the goal to loose 10 lb is specific. Measurable is the next factor, if you have no way of tracking your goal then it is not a S.M.A.R.T goal. A S.M.A.R.T goal is Attainable, setting a goal beyond your ability to achieve is not going to help. Realistic/Relevant is the next criteria, How does the goal align with broader goals? Timely, There needs to be a time frame for achieving the goal, too little time increased pressure, stress and failure.
An example of a S.M.A.R.T weight loss goal might be to "Loose 10lb in the next 12 weeks, with a weekly weigh in." For some people this will be S.M.A.R.T for others it may need to be adjusted. Achieving this goal will increase the feeling of mastery which will increase intrinsic motivation to achieve further goals.
Goals can also be split into Outcome, Performance and Process goals, it is a way of setting smaller goals that will lead to achieving a primary goal.
Outcome Goals - eg. I will win the weight loss contest at work, an outcome goal may not be the best option for a weight loss goal as the outcome is outside of your control
Performance Goal - I will run 5 Km at the end of 9 weeks, I will loose 10 lb in the next 12 weeks
Process Goal - I will drink only water each day. (A process goal is what needs to be done to achieve a performance goal)
Goal setting narrows attention, mobilises effort, encourages persistence, improves positive effect (intrinsic motivation)
And finally, Goals need to be internalised, the goal truly needs to be your goal, not somebody else setting the goal for you.
